Dumbbell Hex Press: How-to, Tips & More
The Dumbbell Hex Press is a beginner compound exercise for your chest. You do it with dumbbells and bench. It is a good fit when your goal is both strength and muscle growth.
Besides the chest, it also works your triceps, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Triceps
Secondary
How to do the Dumbbell Hex Press
- Lie on a bench holding two dumbbells pressed together over your chest.
- Squeeze them together hard.
- Lower them to your chest while keeping them pressed together.
- Press back up, still squeezing.
Dumbbell Hex Press tips
- The squeeze is the exercise. Do not let the dumbbells drift apart.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells, Bench
Type
Compound
Dumbbell Hex Press alternatives
Barbell Bench Press
Chest
Dumbbell Bench Press
Chest
Smith Machine Bench Press
Chest
Wide Grip Bench Press
Chest
More chest exercises
Archer Push Up
Bodyweight
Band Chest Fly
Resistance band
Band Chest Press
Resistance band
Band Resisted Push Up
Resistance band
Barbell Floor Press
Barbell
Chest Dips
Dip bars
Frequently asked questions
What muscles does the Dumbbell Hex Press work?
The Dumbbell Hex Press mainly works your chest, with help from your triceps.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Hex Press good for beginners?
Yes. The Dumbbell Hex Press is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Hex Press?
You need dumbbells and bench.
Add Dumbbell Hex Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon